Sonntag
05.03.2023
CrossFit – Workout of the Day
A. 3 rounds for time and reps:
850/1,000-m row/42/60cal. AB
2:00 ring muscle-ups
B. Accessory
4-5 sets for separate loads:
5 Sots presses
10 wide-grip bent-over rows
Samstag
04.03.2023
CrossFit – Workout of the Day
A. On a 10:00 clock:
Establish a heavy clean and jerk single
B..AMRAP 15 with a partner:
5-10-15-20…
Clean and jerk (57,5/85 kg)
Synchronized sit-ups
Synchronized box jump-overs (51/61 cm)
– Continue adding 5 reps to each movement at the end of the round. Partners can split up the clean and jerks as needed.
Freitag
03.03.2023
CrossFit – Workout of the Day
Benchmark Friday
Donnerstag
02.03.2023
CrossFit – Workout of the Day
A. 5 sets for load:
5 pause bench presses
– Pause for :01 with the bar touching the body.
– Rest 2:30between sets.
B. AMRAP 10:
20 wall-ball shots (6/9 kg)
10 strict pull-ups
C. Optional
Post-workout:
4 rounds:
:20 med-ball Russian twists (6/9 kg)
– Rest :10
:20 handstand hold
– Rest :10
Mittwoch
01.03.2023
CrossFit – Workout of the Day
A. 6 rounds:
3 front squats@60-85%
– Increase front squat load as desired.
B. 4 rounds for time:
400-m run/450/500mRow/21/30cal. AB
20 DB hang power cleans (12.5/15 kg)
100-m DB front rack carry (12.5/15 kg)
– Use two DBs for all movements.
TimeCAP 16minutes
Dienstag
28.02.2023
CrossFit – Workout of the Day
A. For time:
42/60 calorie row//30/42cal. AB//600m Run
then…
21-15-9-3:
Toes-to-bars
DB box step-ups (51/61 cm) (15/22.5 kg)
Alternating DB snatches (15/22.5 kg)
then…
42/60 calorie row30/42cal. AB//600m Run
Montag
27.02.2023
CrossFit – Workout of the Day
A. 7 sets for load:
3 overhead squats
(every 2:00)
B. In Teams of 2
AMRAP 12:
Max calorie assault or echo bike